Diet was not an afterthought with God. "He who created man and who understands his needs appointed Adam his food. . . .
"Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect, that are not afforded by a more complex and stimulating diet.'"—Ministry of Healing, pp. 295, 296.
"These, the natural products of the soil, developed in nature's laboratory, under the strictest pure-food laws, under supervision of the great Food Specialist of the universe, are the 'best' foods, and should hold first place in the diet."—L. D. Campbell, Decalogue of Health, p. 50.
In nearly six thousand years God's original menu for the human family has not been improved upon. Today, the most authoritative research in the field of nutrition accords with Genesis I. We might cite references from many of our outstanding nutritionists, but we shall choose one whose work at Johns Hopkins is well known—E. V. McCollum. He states,
"I have not the slightest hesitation in saying that a vegetarian diet, supplemented with fairly liberal quantities of milk, is the most satisfactory diet that man can take."—Id., p. 51.
None of nature's laws are more fundamental than the laws of eating. The food we eat yields energy, builds and repairs body tissue, and regulates vital processes. In short, our bodies are built from the foods we eat. Food is one of the most vital factors in the promotion of health and the prevention of disease.
Dr. William Osier is credited with the statement that go per cent of disease, other than contagious diseases, may be traced, either directly or indirectly, to errors in diet. No wonder that McLester says, "People as a rule need instruction in nutrition."—W. W. Krueger, Fundamentals of Personal Hygiene, p. 124.
In these days when foods are rationed, everyone is being forced to give more or less consideration to diet. Many who have refused to consider food values in times past now find that they must study point-ration values. As a result, many are learning the A B C's of healthful diet, and providing their families with better-planned meals than they ever enjoyed in days of peace and plenty. Many are also finding ration books inadequate and are reinforcing their depleted stock by growing vegetables in Victory gardens, which are yielding valuable returns in healthy out-of-door exercise as well as in food.
Whether it be peacetime or wartime, ignorance of what constitutes a protective diet is a greater factor in malnutrition than is actual food shortage. Fortunately, our Government and other public health agencies have so popularized the basic foods that nearly everyone has some knowledge of what they include. Are you checking your own diet to see that it contains the basic foods every day?
Daily Basic Food Requirements
1. One quart of milk for each child; one pint for each adult. Milk is the richest source of calcium and is essential in the development of bones and teeth. Be sure your milk is pasteurized; there is -too great a risk in using raw milk.
2. Two kinds of fruit. One should be fresh —preferably a citrus fruit or tomatoes. Since these are not always easy to obtain in wartime, we may have to depend more upon cabbage and turnips for our supply of vitamin C.
3. Two kinds of vegetable besides potato. Include a green, leafy vegetable every day, and remember that it is the bright yellow and green vegetables that contain so much vitamin A, which is valuable in the prevention of colds. They also have a high iron content—readily available for blood building. Prepare vegetables carefully. Cook with steam or very little water and only until tender. Do not overcook.
4. Whole grains. Serve whole-grain cereal and bread—either that made of whole meal or with wheat germ added. This will ensure vitamin B, the "morale vitamin."
5. Complete protein. The only type of food which serves as building material in the body is complete protein—milk and its products, eggs, soybeans, and flesh foods. Although not complete, nuts and legumes are also rich in protein, and may be used to good advantage in combination with other complete proteins such as milk and eggs.
Protein is not stored in the body, and therefore we must take in an adequate amount of complete protein daily. In addition to milk the diet should contain one egg and one serving of cottage cheese or soybeans or some combination making up complete protein.
Items to Avoid in the Diet
We should avoid certain articles as carefully as we include others. Doctor Campbell indicts the following unhealthful foods and poisons on certain charges:
Meat: It is a secondhand, stimulating, acid-forming food, frequently diseased, and expensive to the health as well as to the pocketbook.
Condiments (spices, pepper, mustard, etc.}: These irritate the delicate lining of the digestive tract, and the urinary system.
Salt: Moderate amounts are essential, but excessive amounts are harmful.
Rich desserts: Simple desserts are appetizing and healthful, but the frequent use of rich desserts, jams, and jellies often leads to indigestion. The overuse of refined sugar in any form is detrimental.
Baking powder and soda: These chemicals used in large amounts may be irritating to the stomach. Soda, even in small quantities, destroys the vitamin content of foods.
Cheese: Strong' cheese is a product of decomposition and a poor quality food.
Hot bread: Soft, hot, raised bread is difficult to digest.
Pickles: Spiced vinegar pickles have little food value and irritate the stomach.
Tea and coffee: These are habit-forming stimulants which contain no food value.
We should not feel that such restrictions deprive us of any good thing, any more than Adam and Eve were deprived of what was best for them in the Garden of Eden.
"God has furnished man with abundant means for the gratification of natural appetite. He has spread before him, in the products of the earth, a bountiful variety of food that is palatable to the taste and nutritious to the system. Of these, our benevolent heavenly Father says that we 'may freely eat.' "—Testimonies, Vol. III, p. 50.
Rules on the How of Eating
How we eat is equally as important as what we eat. As to the manner in which we should eat, the following summary may be helpful.
1. Eat regularly. Breakfast is the most important meal of the day, and should not be neglected. Try to plan for the main meal in the middle of the day if possible, so that the body may have energy for the day's work.
2. Do not eat between meals. This is definitely detrimental to nutrition and health. "Never let a morsel pass your lips between your regular meals."—/d., Vol. II, p. 373. Water is the only "food" permitted.
3. Eat slowly and masticate thoroughly, that your body may be able to utilize the food provided to the best advantage. Remember the old saying that if you taste your food before you swallow it, you will be less likely to taste it afterward.
4. Eat moderately. "It is possible to eat immoderately, even of wholesome food. . . . Overeating, no matter what the quality of the food, clogs the living machine, and thus hinders it in its work."—Counsels on Health, p. 119.
5. Maintain a cheerful, thankful spirit. This is the best digestant that you can take with your meals.
As an old proverb has it, "No man is better than the bread he eats." Let us eat the right kind of bread in the right way, remembering that "whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God."
ADDITIONAL REFERENCES
Etheredge, M. L.: Health Facts for College Students, W. B. Saunders Co., Philadelphia, 1936, 2d ed.
Life and Health Library, Nos. 3, 4, 5, 8, 9, 10, Review and Herald, Takoma Park, D. C.
White, E. G.: Counsels on Diet and Foods, Review and Herald, Takoma Park, D. C., 1938.
Williams, J. F.: Personal Hygiene Applied, Saunders, Philadelphia, 1937, 6th ed., revised.
